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  6. Cod liver oil vs. Ham

Cod liver oil vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between cod liver oil and ham

  • Cod liver oil has more vitamin A and vitamin D; however, ham is higher in selenium, vitamin B6, phosphorus, vitamin B12, and zinc.
  • Cod liver oil covers your daily need for vitamin A, 2000% more than ham.
  • Cod liver oil has 313 times more vitamin D than ham. While cod liver oil has 10000IU of vitamin D, ham has only 32IU.
  • Ham has less saturated fat.

These are the specific foods used in this comparison Fish oil, cod liver and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cod liver oil vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 10000% 0% 3750% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 12% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +31150%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Cod liver oil Ham DV% diff.
Vitamin A 30000µg 0µg 3333%
Vitamin D 250µg 0.8µg 1246%
Vitamin D 10000IU 32IU 1246%
Cholesterol 570mg 53mg 172%
Polyunsaturated fat 22.541g 0.54g 147%
Fats 100g 5.53g 145%
Monounsaturated fat 46.711g 2.62g 110%
Saturated fat 22.608g 1.81g 95%
Vitamin B1 0.754mg 63%
Sodium 0mg 1203mg 52%
Protein 0g 20.93g 42%
Calories 902kcal 145kcal 38%
Selenium 0µg 19.5µg 35%
Vitamin B6 0mg 0.4mg 31%
Phosphorus 0mg 196mg 28%
Vitamin B12 0µg 0.65µg 27%
Zinc 0mg 2.88mg 26%
Vitamin B3 0mg 4.023mg 25%
Iron 0mg 1.48mg 19%
Vitamin B2 0mg 0.202mg 16%
Choline 85.1mg 15%
Copper 0mg 0.079mg 9%
Vitamin B5 0mg 0.403mg 8%
Potassium 0mg 287mg 8%
Magnesium 0mg 14mg 3%
Manganese 0mg 0.054mg 2%
Vitamin E 0.25mg 2%
Calcium 0mg 8mg 1%
Folate 0µg 3µg 1%
Carbs 0g 1.5g 1%
Net carbs 0g 1.5g N/A
Tryptophan 0.251mg 0%
Threonine 0.931mg 0%
Isoleucine 0.918mg 0%
Leucine 1.661mg 0%
Lysine 1.775mg 0%
Methionine 0.553mg 0%
Phenylalanine 0.904mg 0%
Valine 0.908mg 0%
Histidine 0.75mg 0%
Omega-3 - EPA 6.898g 0g N/A
Omega-3 - DHA 10.968g 0g N/A
Omega-3 - DPA 0.935g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +1708.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated fat: Sat. Fat 22.608 g
Monounsaturated fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Ham
Ham
1
36% 53% 11%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated fat +1682.9%
Contains more Poly. FatPolyunsaturated fat +4074.3%
Contains less Sat. FatSaturated fat -92%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.